Zone 2 Training for Runners

Zone 2 training for runners has become a growing trend, especially on the social media side of the running world. Essentially, Zone 2 running is a form of low-intensity, steady-state training where you maintain a heart rate between 60–70% of your maximum heart rate (HR max) or 75–85% of your threshold heart rate. Zone 2 is considered the foundation of endurance training, and therefore, certainly something that you need in your training.

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While you’re running in Zone 2, you should feel comfortable and be running at a sustainable pace. You certainly should not feel breathless or overly fatigued. From a heart rate and pace perspective, at InnerFight we calculate clients’ Zone 2 using a Lactate Threshold Test – a test that involves running at maximum sustained effort for 30 minutes (similar to a 5km time trial).

For running, Joe Friel’s heart rate zones based on LTHR are:

• Zone 1: <75% of LTHR (Recovery)
• Zone 2: 75-85% of LTHR (Endurance/Base)
• Zone 3: 85-90% of LTHR (Tempo)
• Zone 4: 90-95% of LTHR (Threshold)
• Zone 5a-c: >95% of LTHR (VO2 max & Anaerobic)

You can use both pace and/or heart rate for Zone 2 training for runners, but heart rate is usually more accurate, as pace is more easily impacted by external factors such as weather. For example, you will not maintain the same pace while staying in Zone 2 if you are running in 40°C heat versus 20°C conditions.

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Zone 2 training for runners is important no matter what phase of training you’re in. The percentage of training done in this zone might vary depending on your goals. For instance, if you are working on building your base fitness, you will spend more time in Zone 2 than if you are training for a short-distance event like a 5km race. Regardless of your training block, Zone 2 is ideal for base building, long runs, and recovery days—and should never be overlooked.

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About InnerFight

InnerFight is a premier fitness and endurance coaching company. Whether you're a busy professional seeking peak performance or an athlete achieving your dreams. InnerFight offers a supportive community where hard work, honesty, and simplicity drive extraordinary results.

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• The InnerFight Podcast features fitness, mindset, and personal stories
• The Endurance Podcast covers running, cycling, and triathlon training. 
• The InnerFight Blog delivers expert articles from certified coaches.
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